Dates are a good source of dietary potassium and dietary fiber. They contain protein and trace elements including boron, cobalt, copper, fluorine, magnesium, manganese, selenium and zinc. The primary vitamins in dates are the B vitamin family, with vitamin B-6 topping the list. Dates are also rich in vitamin C, K and A. Dates contain 20 different kinds of amino acids and are a great natural energy food due to their balance of natural sugars (glucose, fructose and sucrose) and carbohydrates.

One of the main reasons people avoid eating dates is the belief that they will raise their blood sugar levels, but studies have shown that belief to be erroneous. A study reported in the May 28, 2011 issue of “Nutrition Journal” found that date consumption tested on diabetics revealed no significant raise in blood sugar levels after the dates were eaten. While dates contain high amounts of natural sugars, they are actually a low-glycemic index food, making it a great sweetener alternative.